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% Document Info
\author{Louaii}
\pdfinfo{
  /Title (bodyweight-exercise-routine.pdf)
  /Creator (Cheatography)
  /Author (Louaii)
  /Subject (Bodyweight exercise routine Cheat Sheet)
}

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\begin{multicols}{3}
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    {\parbox{\dimexpr\textwidth-2\fboxsep\relax}{\noindent
        \hspace*{-6pt}\includegraphics[width=5.8cm]{/web/www.cheatography.com/public/images/cheatography_logo.pdf}}
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\begin{tabulary}{11cm}{L}
    \vspace{-2pt}\large{\bf{\textcolor{DarkBackground}{\textrm{Bodyweight exercise routine Cheat Sheet}}}} \\
    \normalsize{by \textcolor{DarkBackground}{Louaii} via \textcolor{DarkBackground}{\uline{cheatography.com/24178/cs/5540/}}}
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\noindent
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  \mymulticolumn{2}{p{5.377cm}}{\bf\textcolor{white}{Cheatographer}}  \\
  \vspace{-2pt}Louaii \\
  \uline{cheatography.com/louaii} \\
  \end{tabulary}
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\columnbreak
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  \mymulticolumn{1}{p{5.377cm}}{\bf\textcolor{white}{Cheat Sheet}}  \\
   \vspace{-2pt}Published 9th November, 2015.\\
   Updated 26th October, 2017.\\
   Page {\thepage} of \pageref{LastPage}.
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  %\includegraphics[width=48px,height=48px]{dave.jpeg}
  Measure your website readability!\\
  www.readability-score.com
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\begin{document}
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% Set font size to small. Switch to any value
% from this page to resize cheat sheet text:
% www.emerson.emory.edu/services/latex/latex_169.html
\footnotesize % Small font.


\begin{tabularx}{17.67cm}{x{6.748 cm} x{4.5549 cm} x{5.5671 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{3}{x{17.67cm}}{\bf\textcolor{white}{Warm-up}}  \tn
% Row 0
\SetRowColor{LightBackground}
\mymulticolumn{3}{x{17.67cm}}{Complete before beginning strength and skill work, aim to complete warm-up routine on rest days as well \{\{nl\}\}Progressions are to increase difficulty by bringing bodyline closer to parrallel with the ground while maintaining good form} \tn 
% Row Count 5 (+ 5)
% Row 1
\SetRowColor{white}
{\bf{Dynamic stretches (10 reps each)}} &  & {\bf{Bodyline Work (60s hold each)}} \tn 
% Row Count 8 (+ 3)
% Row 2
\SetRowColor{LightBackground}
\{\{bl\}\}Wrist Mobility Exercises & Band - Overhead Pull Downs & \{\{bl\}\}Plank \tn 
% Row Count 11 (+ 3)
% Row 3
\SetRowColor{white}
\{\{bl\}\}Back to Wall - Arm Overhead Extensions & Band - Chest Flies & \{\{bl\}\}Side Plank \tn 
% Row Count 14 (+ 3)
% Row 4
\SetRowColor{LightBackground}
\{\{bl\}\}Cat-Camels & Band - \seqsplit{Dislocates} & \{\{bl\}\}Reverse Plank \tn 
% Row Count 16 (+ 2)
% Row 5
\SetRowColor{white}
\{\{bl\}\}Shoulder Rolls & Full Body Circles & \{\{bl\}\}Hollow Hold \tn 
% Row Count 18 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{bl\}\}Scapular Shrugs & Leg Swings (Front and Side) & \{\{bl\}\}Arch Hold \tn 
% Row Count 21 (+ 3)
\hhline{>{\arrayrulecolor{DarkBackground}}---}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{17.67cm}{x{7.7715 cm} x{9.4985 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{17.67cm}}{\bf\textcolor{white}{Skill Work}}  \tn
% Row 0
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{17.67cm}}{Set timer and take rests as necessary until 5 minutes has passed. Aim to complete skill routine everyday \{\{nl\}\} For support exercises switch between Ex 1 and 2 each time} \tn 
% Row Count 4 (+ 4)
% Row 1
\SetRowColor{white}
{\bf{Handstand}} & {\bf{Support}} \tn 
% Row Count 5 (+ 1)
% Row 2
\SetRowColor{LightBackground}
\{\{bl\}\}{\bf{Lvl 1}} Wall Handstands & \{\{bl\}\}{\bf{Ex 1}} Horse Stance \tn 
% Row Count 7 (+ 2)
% Row 3
\SetRowColor{white}
\{\{bl\}\}{\bf{Lvl 2}} Free Handstands & \{\{bl\}\}{\bf{Ex 2 Lvl 1}} Ring Support Hold \tn 
% Row Count 9 (+ 2)
% Row 4
\SetRowColor{LightBackground}
 & \{\{bl\}\}{\bf{Ex 2 Lvl 2}} RTO Support Hold \tn 
% Row Count 11 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
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\par\addvspace{1.3em}

\begin{tabularx}{17.67cm}{x{8.635 cm} x{8.635 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{17.67cm}}{\bf\textcolor{white}{Strength Work}}  \tn
% Row 0
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{17.67cm}}{Complete each exercise pair once a week, ideally giving a day or more rest between pairs \{\{nl\}\} For each exercise progress up to 8 reps (or 30 seconds) with good form, rest and then repeat for the paired exercise \{\{nl\}\}Rest 90 seconds in between each exercise and continue for 3 sets total} \tn 
% Row Count 6 (+ 6)
% Row 1
\SetRowColor{white}
\mymulticolumn{2}{x{17.67cm}}{\{\{nobreak\}\} {\bf{Pair 1}}} \tn 
% Row Count 7 (+ 1)
% Row 2
\SetRowColor{LightBackground}
~     {\bf{Pull Ups}} & ~     {\bf{Dips}} \tn 
% Row Count 9 (+ 2)
% Row 3
\SetRowColor{white}
\{\{bl\}\}{\bf{Lvl 2}} Bar - Pull Up Negatives (Progression: Rings) & \{\{bl\}\}{\bf{Lvl 1}} Leg Supported Dips (Progression: Less weight on legs) \tn 
% Row Count 13 (+ 4)
% Row 4
\SetRowColor{LightBackground}
\{\{bl\}\}{\bf{Lvl 2}} Bar - Pull Ups (Progression: Rings) & \{\{bl\}\}{\bf{Lvl 2}} Ring Dips \tn 
% Row Count 16 (+ 3)
% Row 5
\SetRowColor{white}
\{\{bl\}\}{\bf{Lvl 3}} L-Sit Pull Ups & \{\{bl\}\}{\bf{Lvl 3}} Rings Turned Out (RTO) Dips \tn 
% Row Count 19 (+ 3)
% Row 6
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{17.67cm}}{\{\{bl\}\}{\bf{Lvl 4}} Bar - Pullovers (Progression: L-Sit)} \tn 
% Row Count 21 (+ 2)
% Row 7
\SetRowColor{white}
\mymulticolumn{2}{x{17.67cm}}{\{\{nobreak\}\} {\bf{Pair 2}}} \tn 
% Row Count 22 (+ 1)
% Row 8
\SetRowColor{LightBackground}
~     {\bf{Squat}} & ~     {\bf{L-Sit}} \tn 
% Row Count 23 (+ 1)
% Row 9
\SetRowColor{white}
\{\{bl\}\}{\bf{Lvl 1}} Squats (Progression: Deeper Reps) & \{\{bl\}\}{\bf{Lvl 1}} Leg Supported L-Sit \tn 
% Row Count 26 (+ 3)
% Row 10
\SetRowColor{LightBackground}
\{\{bl\}\}{\bf{Lvl 2}} Step Ups (Progression: Deeper Reps) & \{\{bl\}\}{\bf{Lvl 2}} One Leg Supported L-Sit \tn 
% Row Count 29 (+ 3)
% Row 11
\SetRowColor{white}
\{\{bl\}\}{\bf{Lvl 3-1}} Renegade Pistols & \{\{bl\}\}{\bf{Lvl 3}} Tuck L-Sit \tn 
% Row Count 31 (+ 2)
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\par\addvspace{1.3em}

\begin{tabularx}{17.67cm}{x{8.635 cm} x{8.635 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{17.67cm}}{\bf\textcolor{white}{Strength Work (cont)}}  \tn
% Row 12
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\{\{bl\}\}{\bf{Lvl 3-2}} Shrimps & \{\{bl\}\}{\bf{Lvl 4}} L-Sit \tn 
% Row Count 2 (+ 2)
% Row 13
\SetRowColor{white}
\mymulticolumn{2}{x{17.67cm}}{\{\{nobreak\}\} {\bf{Pair 3}}} \tn 
% Row Count 3 (+ 1)
% Row 14
\SetRowColor{LightBackground}
~     {\bf{Pushups}} & ~     {\bf{Rows}} \tn 
% Row Count 5 (+ 2)
% Row 15
\SetRowColor{white}
\{\{bl\}\}{\bf{Lvl 1}} Floor - Pushups (Progression: Diamond Pushups) & \{\{bl\}\}{\bf{Lvl 1}}  Leg Supported Rows \tn 
% Row Count 9 (+ 4)
% Row 16
\SetRowColor{LightBackground}
\{\{bl\}\}{\bf{Lvl 2}} Ring - Pushups (Progression: Wider grip) & \{\{bl\}\}{\bf{Lvl 2}}  Tuck Front Lever (Progression: Up to 30s hold) \tn 
% Row Count 13 (+ 4)
% Row 17
\SetRowColor{white}
\{\{bl\}\}{\bf{Lvl 3}} RTO Pushups & \{\{bl\}\}{\bf{Lvl 3}}  Ice Cream Makers \tn 
% Row Count 15 (+ 2)
% Row 18
\SetRowColor{LightBackground}
\{\{bl\}\}{\bf{Lvl 4}} Pseudo Planche Pushups & \{\{bl\}\}{\bf{Lvl 4}}  Tuck Front Lever Row \tn 
% Row Count 17 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
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\par\addvspace{1.3em}

\begin{tabularx}{17.67cm}{X}
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\mymulticolumn{1}{x{17.67cm}}{\bf\textcolor{white}{Flexibility \& Mobility}}  \tn
% Row 0
\SetRowColor{LightBackground}
\mymulticolumn{1}{x{17.67cm}}{Complete static stretch routine after strength/cardio work or after warmup if on rest day} \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\mymulticolumn{1}{x{17.67cm}}{Increase difficulty of stretches for each muscle group as you progress \{\{nl\}\}Hold 10-20 seconds for each stretch, increasing the time if feeling particularly tight} \tn 
% Row Count 6 (+ 4)
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{17.67cm}{x{10.362 cm} x{6.908 cm} }
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\mymulticolumn{2}{x{17.67cm}}{\bf\textcolor{white}{Cardio}}  \tn
% Row 0
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{17.67cm}}{Regular cardio work should be included but is highly personal to your goals, abilities and availability. Example cardio routine below:} \tn 
% Row Count 3 (+ 3)
% Row 1
\SetRowColor{white}
\mymulticolumn{2}{x{17.67cm}}{Complete cardio routine once a week. Do both weekly exercises on weeks 1-3 (progressions are increasing reps within time limit) \{\{nl\}\}Alternate between each monthly exercise on week 4 (progressions are increasing max distance)} \tn 
% Row Count 8 (+ 5)
% Row 2
\SetRowColor{LightBackground}
{\bf{Weekly}} & {\bf{Monthly}} \tn 
% Row Count 9 (+ 1)
% Row 3
\SetRowColor{white}
\{\{bl\}\}Sprints & \{\{bl\}\}Long Distance Running \tn 
% Row Count 11 (+ 2)
% Row 4
\SetRowColor{LightBackground}
\{\{bl\}\}Swimming - Lengths (Three style variations per session) & \{\{bl\}\}Long Distance Cycling \tn 
% Row Count 14 (+ 3)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}



\end{document}